Lesson Plan
Expedition Framework
Guide the student through a self-exploration of emotional peaks and valleys, enabling them to identify triggers and develop personalized coping strategies.
Building self-awareness and resilience empowers students to recognize emotional patterns, proactively address stressors, and strengthen mental health over time.
Audience
12th Grade Student
Time
60 minutes
Approach
Adventure-themed guided reflection.
Materials
Charting Your Journey, - Peak-and-Valley Mapping, - Coping Gear Checklist, - Next-Base Reflection, and - Emotion Tracking Journal and Pen
Prep
Prepare Materials and Space
10 minutes
- Review the Charting Your Journey slide deck and familiarize yourself with prompts.
- Print copies of the Peak-and-Valley Mapping, Coping Gear Checklist, and Next-Base Reflection.
- Gather an Emotion Tracking Journal and a pen for the student.
- Arrange a comfortable, private seating area free from distractions.
Step 1
Welcome & Orientation
5 minutes
- Greet the student warmly and explain the session’s adventure theme.
- Review the session objective: discovering emotional highs and lows and planning coping strategies.
- Invite the student to adopt an explorer mindset.
Step 2
Chart Emotional Peaks & Valleys
15 minutes
- Display the Charting Your Journey slides.
- Ask the student to identify recent high points (peaks) and low points (valleys) over the past week.
- Prompt reflection: What felt challenging or uplifting in each moment?
- Note patterns or recurring themes together.
Step 3
Peak-and-Valley Mapping Activity
20 minutes
- Provide the Peak-and-Valley Mapping worksheet.
- Guide the student to map out context, emotions, thoughts, and bodily sensations for two peaks and two valleys.
- Encourage exploration of triggers, coping efforts, and outcomes for each mapped event.
- Discuss observations and insights.
Step 4
Coping Gear Checklist Review
10 minutes
- Introduce the Coping Gear Checklist.
- Review common coping tools (deep breathing, grounding, talking to a friend).
- Ask the student to select and personalize 3–5 strategies they find most helpful.
- Record a plan for when and how to deploy each tool.
Step 5
Next-Base Reflection & Planning
10 minutes
- Hand out the Next-Base Reflection.
- Prompt the student to articulate one goal for managing emotions before the next session.
- Encourage consideration of potential obstacles and supports needed.
- End with positive reinforcement and a brief mindfulness breathing exercise.
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Slide Deck
Charting Your Emotional Journey
Today, we’ll identify two recent emotional “peaks” (high points) and two “valleys” (low points) from your past week. Let’s explore what happened, how you felt, and what you learned.
Welcome the student and introduce today’s activity: mapping emotional highs and lows. Explain that this journey will help spot patterns and guide coping strategies.
What Is a Peak?
• A moment you felt especially good, proud, or energized
• Examples: Getting positive feedback, enjoying time with friends, achieving a goal
Define “peak” with examples. Use a simple mountain icon on the slide.
What Is a Valley?
• A moment you felt stressed, upset, or drained
• Examples: Facing conflict, feeling overwhelmed, dealing with disappointment
Define “valley” with examples. Use a simple valley icon on the slide.
Identify Your Peaks & Valleys
- List two recent peaks from the past week.
- List two recent valleys from the past week.
For each, note the date and a brief description of the situation.
Guide the student through selecting specific events. Encourage concrete details.
Reflection Questions
For each peak/valley:
• What thoughts were running through your mind?
• What emotions did you experience?
• What triggered this response?
• How did your body feel?
Look for any patterns you notice.
Prompt deeper reflection. Encourage discussion around each question.
Activity
Peak-and-Valley Mapping Worksheet
Complete the sections below for two peaks (high points) and two valleys (low points) you experienced in the past week. Use as much detail as you can to understand what happened, how you responded, and what you learned.
Peak 1
Date & Time:
Context / Situation:
Emotions Felt:
Thoughts Running Through Your Mind:
Body Sensations:
Trigger (What Sparked the Peak?):
Coping Strategies You Used:
Outcome & What Went Well:
Key Insights / Lessons Learned:
Peak 2
Date & Time:
Context / Situation:
Emotions Felt:
Thoughts Running Through Your Mind:
Body Sensations:
Trigger (What Sparked the Peak?):
Coping Strategies You Used:
Outcome & What Went Well:
Key Insights / Lessons Learned:
Valley 1
Date & Time:
Context / Situation:
Emotions Felt:
Thoughts Running Through Your Mind:
Body Sensations:
Trigger (What Sparked the Valley?):
Coping Strategies You Tried:
Outcome & What Happened:
Key Insights / Lessons Learned:
Valley 2
Date & Time:
Context / Situation:
Emotions Felt:
Thoughts Running Through Your Mind:
Body Sensations:
Trigger (What Sparked the Valley?):
Coping Strategies You Tried:
Outcome & What Happened:
Key Insights / Lessons Learned:
Worksheet
Coping Gear Checklist
Part 1: Review Coping Strategies
Below is a list of common coping strategies. Read each strategy and think about how it might help you manage stress or difficult emotions.
| Strategy | Description |
|---|---|
| Deep Breathing | Focus on slow, deep breaths to calm your nervous system. |
| Grounding Exercise | Engage your senses (5-4-3-2-1 technique) to stay present. |
| Progressive Muscle Relaxation | Gradually tense and relax muscle groups to reduce tension. |
| Visualization | Imagine a calm, safe place to shift focus away from stress. |
| Mindful Movement | Light yoga or stretching to release physical tension. |
| Journaling | Write down thoughts and feelings to process emotions. |
| Talking to a Friend | Share your feelings with someone you trust for support. |
| Positive Affirmations | Repeat encouraging statements to boost mood and self‐esteem. |
| Physical Activity | Engage in exercise or a walk to release energy and stress. |
| Creative Expression | Draw, paint, or engage in a creative activity to express emotions. |
Part 2: Personalize Your Gear
Choose 3–5 strategies from above that resonate most with you. For each, complete the prompts below.
Strategy 1: _______________________
How does this strategy help me?
When will I use this? (Trigger or situation):
Plan for use: (Steps to implement):
Strategy 2: _______________________
How does this strategy help me?
When will I use this? (Trigger or situation):
Plan for use: (Steps to implement):
(Repeat additional sections for Strategies 3–5 as needed)
Part 3: Deployment Plan
List potential obstacles and supports for using your chosen strategies before the next session.
Potential Obstacle 1: _______________________
Support or Resource to Overcome It:
Potential Obstacle 2: _______________________
Support or Resource to Overcome It:
Potential Obstacle 3: _______________________
Support or Resource to Overcome It:
My Commitment: I will practice these strategies at least ______ times per week.
Cool Down
Next-Base Reflection
My Next Goal
What is one specific goal I will work on to manage my emotions before our next session?
Anticipated Obstacle
Identify a challenge I might face and how I will address it.
Supports & Resources
Who or what can help me stay on track? How will I use these supports?
Breathing Reset
Take a deep breath in for 4 counts, hold for 4, and exhale for 6. Repeat twice.